A. Four sets of:
Good Mornings x 6 reps @ 3011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds
B. Every 5 minutes, for 15 minutes (3 sets):
7 Strict Pull-Ups
21 Push-Ups
42 Air Squats
Complete each set as quickly as possible and note times for each.
A. Every 2 minutes, for 24 minutes (12 sets):
Power Clean + Split Jerk
*Build over the course of the 12 sets to today’s heavy.
B. Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats
Complete each set as quickly as possible and note times for each.
A. Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)
followed by…
Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
*Get into position via wall-walk, cartwheel or backward handstand walk.
followed by…
Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed
*Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.
B. Eight sets of:
Split Jerk x 2 reps @ 80%
Rest 90 seconds
Followed by…
One set of:
Push Press x Max Reps @ 75%
C. Complete as many rounds and reps as possible in 3 minutes of:
10 Strict Handstand Push-Ups
5 Front Squats (185/135 lbs)
1 Legless Rope Climb
Rest 2 minutes, and repeat for a total of four sets.
D. Three sets of:
15 Hollow Body Push-Ups @ 11X2
60 second Straight-leg Bottom Balance
30 second (each side) Side Hand Plank w/ Hip Circles
30 Elbow Jacks
Optional Additional Conditioning Session
Five sets of:
Row 1000 meters @ 5km PR Pace
Rest 60 seconds